Coping Skills: Grounding
This blog is number 4 of 4 in a series about different types of coping skills. Grounding skills are by far my favorite set of skills and the type that I teach clients (and use myself) most often. Grounding skills are great because you can utilize them anywhere by simply focusing your attention to the present. Any type of sensory experience qualifies as a grounding skill!
Focusing your attention on external stimuli makes it difficult to also focus on the negative thought spiral you were stuck in. The following skills are great for snapping you out of your trance, bringing your awareness back to the present, and relaxing your tension. You can use them at home, work, school, even in the car. If one doesn’t work for you, try another!
It can be as simple as sniffing a candle or flower when you walk by or touching the soft pillow or pet near you. Look around the space you’re in now and take note of all the things you see that are blue- now take a closer look for the tiny details you missed! I call this color grounding. Next time you’re feeling flooded by your thoughts, look around and find something that starts with the letter A, then B, then C, and so on; I call this ABC grounding. These coping skills require your focus: intentional attention.
Maybe you’re overwhelmed or it seems like you’re losing touch with reality, try lying on the floor and become aware of the physical sensations beneath you. Nature is a powerful grounding tool and a great metaphor for a variety of experiences. I encourage you to step outside and experience the environment through your senses. Notice all the sounds you hear, the smells, the minor details you often overlook. Take a few deep inhales and slow exhales.
Focusing your attention on your breath is the simplest of grounding skills and its effectiveness is often minimized or forgotten; check out my earlier blog on the vagus nerve to learn more. I hope you have enjoyed this series on coping skills and that you have added some new skills to your toolbox. : )